All Cardio, All WOD

Last night I went for a nice 3+ mile walk to recover from Tuesday’s brutality. Went in at noon today.

Warm-up

  • 3m Jump Rope
  • 2m Plank
  • 2 Rounds
    • 12 Ring Pulldowns
    • 12 Ring Bicep Curls
    • 12 Bent Ys
    • 12 Bent Ts
    • 12 Single Leg Reach (each leg)
    • 1-2m Rest

Haven’t done a plank that long in quite some time, but was able to hold it without too much trouble. Nice burn in this stuff. I used 10# DBs for the Ys, Ts, and Reaches.

WOD

3 Rounds

  • 400m Run
  • 500m Row
  • 100 DU

Kind of what I needed to ease back in. Straight up GO type of WOD. I tried to keep everything right around 2 minutes and finished in 19:19. Last round of DUs kind of sucked and were hard to get going. Felt good overall though.

Destroyed

I didn’t get a chance to post this yesterday because the Internet wasn’t working at all in the place I’m staying…

My hamstrings and inner thighs are really feeling those 100 back squats.. Went in for the 9am.

Warm-up

  • 400m Run
  • 50 feet of Burpee Broad Jumps
  • 2 Rounds with 1 minute rest between
    • 10 Straight plate raises
    • 10 45 degree plate raises
    • 10 Bent plate raises (palms down)
    • 10 Bent 45 degree plate raises
    • 10 Bent plate raises and curl (palms up)
  • 3×3 Turkish Get-ups (35# KB, each side)

I used 5# plates for all of the raises, which doesn’t sound like much, but gives a great burn.

Strength

4 Rounds

  • 3 Dead Hang Pull-ups
  • 5 C2B Pull-ups
  • 7 Kipping Pull-ups
  • 2m Rest

The goal was not to come off the bar when doing it Rx, which I was able to do for the first two rounds. Then in the 3rd round I had to drop after the C2B pull-ups, and had to drop a few times in the last round. I was fried and it’s not worth a hand rip.

WOD

  • 10->1 HSPUs
  • 10->1 Ring Dips
  • 30 DUs

I kipped all of the HSPUs and had to split the sets up a lot, but never had to use an AbMat for depth assistance. All ring dips were kipping and broken up as well. Lot’s of breaks on both the HSPU and ring dips because my arms are weak and I didn’t want to hit the point of failure! Rx was unbroken for the DUs, but that would have taken me forever. I did get 30 unbroken in 2 of the rounds I believe, but other than that I just did 30 total each round. My time was 24:24.

Gayle, the owner and trainer who has qualified for Regionals the last two years, worked out next to me and crushed the WOD in 13 or 14 minutes, easily doing her DUs unbroken and only breaking up a few of the other sets. It just goes to show how much better someone elite is!

I felt terrible after the class. This had to be the toughest upper body CrossFit class I’ve completed. I was absolutely destroyed and didn’t feel well as soon as I got done with the workout. I’ve had times where I felt bad for an hour or two, but not the entire day. I wish I was exaggerating, but I felt so bad I was in bed all day and took a sick day from work. I was a little concerned I actually had Rhabdo, but I seem ok today.

Back in Phoenix

It was nice having a few days off while I drive out here to Phoenix. Yesterday I went for a hike and wore the 20# vest, which maybe wasn’t a great idea for my first hike of the year. I felt like I was going to keel over in the first 5 minutes, but only slowed down on the ascent to take drinks of water. Including the “hike” to and from the car, it ended up being 2.69 miles in 1:06:47, with over 1,000 feet of vertical climb. I also walked 18 holes of golf in the afternoon, so it was a great day!

This morning I got up and went in for the 9am class at CrossFit Full Strength. It was good to be back!

Warm-up

  • 400m Run
  • 3 Rounds
    • 20 Band Walks (each direction)
    • 10 Band Presses
    • 20 Alternating Prone Hitchhikers

WOD

10 Rounds

  • 10 Back Squats (135#)
  • 10 KBS (53#)
  • 10 Push-ups
  • 10 GHD Sit-ups

The Rx weights were body weight for the squats and 70# for the swings, but Emily said nobody in the earlier classes was anywhere near Rx. The weight for the back squats was pretty perfect because I had to start taking a rest after 5 or 6 reps in the later sets. Wouldn’t have wanted to go any heavier for the KBS either since I’m not used to American swings with us always doing Russian swings back in Saginaw. My GHD Sit-ups were slow! Finished in 21:19.

Off to Phoenix

Went in at 9am for my last Survival Fitness WOD for a couple of months. Starting the road trip to Phoenix this afternoon.

Warm-up

Tabata Mash-up

  • Burpees
  • Plank

I did 5 burpees each round.

Strength

1RM Floor Press

Started with 8 easy reps at 95# and 2 at 165#. Then went 1 at 195#, 215#, 235# (PR), and missed at 245#. After getting 3 at 225# last week I figured I had 245# in the bag, but I just didn’t have it after a tough WOD last night.

WOD

Since it was my last WOD at SF for a while, Matt made up the WOD in my honor using my age and first letters of Momrik. 33 reps of each.

“Momrik 33”

  • Man Makers (40# DBs – push-up, row, row)
  • OHS (95#)
  • Man Makers (yes, again!)
  • Ring Dips
  • Inchworms
  • K2E

No rest for the arms and shoulders in this one. I started off with 10 man makers and then tried to stick to 5 reps at a time for the rest of the way. For OHS I did 10-10-8-5. Kipped all of the ring dips and was able to stick to sets of 5 so I didn’t hit failure. Took a short water break after 10 inch worms and then yelled at myself for taking any break on what was the easiest part of this WOD, so did the rest unbroken. On K2E, I went 10-8-8-5-2 I think. Finished in 19:58, which should be a pretty good time. Rx for the man makers was 45# DBs, but I know my limits there and 40# was just right for me.

My arms and shoulders are fried. I’m looking forward to a few days off as I drive out to Arizona. I’ll probably go out for a hike on Sunday when I get to town and then hit up CrossFit Full Strength on Monday morning.

Heavy Thrusters

Spent all day cleaning and doing laundry, so went to the 5:30pm class.

Warm-up

10:00 AMRAP

  • 30 PVC Pass-thrus
  • 40 Zombie Kicks
  • 50 Mountain Climbers

Nice and easy, not really pushing for the most rounds/reps. I think I got into a 4th round.

Strength

1RM Zercher Squat

Started with 5 at 135# and 2 at 185#, then 1 rep at 215#, 235#, 255#, and 265#. I was starting to really feel it on my back, so I stopped there. Lots left in the tank though. Beat my front squat 1RM by 10#.

WOD

21-15-9

  • Thrusters (115#)
  • Hang Power Clean (115#)

The Rx weight for men was 135#, but that would have killed me. I was able to get a nice intensity with 115# and finished in 8:42 for a solid time. I split up the first round into 11 and 10 for each movement, then went 5-5-5 on thrusters and 9-6 for the cleans, and finally 4-3-2 to finish off thrusters and did the cleans unbroken. I really tried to focus on popping my hips in the thrusters to get that weight flying off my shoulders.

Finisher

10-9-8-7-6-5-4-3-2-1

  • T2B
  • KBS (53# KB)

The finisher was as tough as a lot of WODs! Not used to doing those American Kettlebell Swings since we always do the Russian variation. The American swings are a lot more taxing on the cardio side of things.

One From the Main Site

Long day recovering from a Survival Fitness party last night. I knew I wanted to at the very least get in some rowing. Saw the WOD on crossfit.com and it looked like fun, so I figured I’d give it a try.

Warm-up

  • 1000m Row
  • 3 Rounds:
    • 10 PVC Pass-thrus
    • 10 PVC OHS
    • 10 Supermans

WOD

20130101-203049.jpg5 Rounds

  • 10 T2B
  • 10 Power Snatch (75#)
  • 12 Wall Balls (20#, 8.5′ target)

The ceiling in my garage is 9 feet and 2 inches tall, so I added 2 extra reps to make up for the difference of not being able to hit a 10 foot target. This WOD was much worse than I expected. Maybe it was the hangover, I don’t know. I was taking a lot of rest time and had to break up the T2B and snatches. The wall balls weren’t exactly easy after yesterdays massive amount of air squats. My time was 12:12.

Finisher

20:00 Row
20130101-203104.jpg

2012 Comes to an End

Last WOD of the year, and it’s been one hell of a year. Went to the 9am.

Warm-up

50-40-30-20-10

  • Star Jumps
  • Leg Raises

WOD

30:00 Partner AMRAP

  • 100 Air Squats
  • 10 Burpees
  • 80 Air Squats
  • 20 Burpees
  • 60 Air Squats
  • 30 Burpees
  • 40 Air Squats
  • 40 Burpees
  • 20 Air Squats
  • 50 Burpees

WOW! Going out of 2012 with a bang. I was partnered up with Sara, who I found out afterwards is 3 months pregnant! We finished 2 full rounds plus 112 more reps. I think we were a little more than 100 reps behind Laura and Brent, with a couple of other solid teams in between us.

I was thinking about getting in some rowing today, but after that WOD I think I’ll take the rest of the day off. It’s been a brutal week of workouts and my body is feeling it. Since the gym is closed tomorrow it’ll be a good day for a garage WOD.

Cardio Sunday

Pretty sore from yesterday. It hurts to even touch my traps. Went in for the noon class and was thrilled to see it was an “easy” one.

Warm-up

Tabata Mash-up

  • PVC Pass-thrus
  • Bottom Squat Hold
  • Jumping Jacks

WOD

  • 100 Jump Rope Singles
  • 50 Lunges
  • 50 Push-ups
  • 50 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 40 Lunges
  • 40 Push-ups
  • 40 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 30 Lunges
  • 30 Push-ups
  • 30 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 20 Lunges
  • 20 Push-ups
  • 20 AbMat Sit-ups
  • 100 Jump Rope Singles
  • 10 Lunges
  • 10 Push-ups
  • 10 AbMat Sit-ups

At least they weren’t hand-release push-ups, but still were the toughest part and I had to break them up a lot. Finished in 17:53.

Finisher

Death by Jingle Jangles (18′, by 3s)

Got through 27 and was on pace to get through 30, but slipped on some sweat or water around number 22 and nearly did the splits. I was so pissed because I wanted a shot at breaking my 30 + 21 gym record.

Partner Barbell Complex

My low back is sore and tight. Went in at 10am.

Warm-up

3 Rounds

  • 1m Air Squats
  • 1m Jump Rope
  • 1m Russian KBS
  • 1m One-arm DB Snatch
  • 1m Sprawl (no push-up, no jump burpee)
  • 1m Rest

Nice and easy pace.

WOD

30:00 AMRAP (I go, you go)

  • 5 Power Cleans
  • 5 Front Squats
  • 5 Push Presses
  • 5 Bent Rows
  • 5 SDLHP

Casey and I knocked out 14 + 25 with 95#. He started first, so he did 15 full rounds. We kept a pretty consistent pace throughout, but slowed down some in the last 10 minutes. Great WOD, but brutal. Glad it’s over.

54 Inches

I had a massage from Cora earlier today, which usually translates into good deadlifting and today was no exception. Went to open gym.

Warm-up

Did a bunch of jump roping and double unders.

Strength

5×3 Deadlift

Warmed up with 10 at 135# and then hit 3 reps at 225#, 315#, 345#, 365#, and 385#. My goal for the day was to hit 385# which is supposed to translate into about a 425# 1RM, which is 10# over my current max. The reps at 385# were pretty easy so Matt convinced me to go for 405#. Once I got it moving it wasn’t much of a problem. But I started to lose the grip on the way up in my second rep and just couldn’t hang on through the 3rd one, so I had to bail on it. The strength was there though, so that’s good.

My low back didn’t feel very good on the set at 345#, so I was kind of worried, but the rest of the way it felt fine. 405# for 2 reps is supposed to come out to 430# for a 1RM and 3 reps to 445#, so I should be able to make a nice jump the next time around. Not sure I’ll be able to get it done next week since I leave for Arizona.

Explosion Training

Casey and I rigged up a box with mats and started doing max height jumps over a PVC pipe. I made it over 54″ without much trouble, but then my footwork got all messed up and my head got in the way. Was fun to do and a lot safer than jumping that high on to boxes.

WOD

14:00 EMOM

  • Odds: 4 Power Cleans (165#)
  • Evens: 10 Pull-ups

I wanted to get in some Olympic lifting work since we hadn’t done any all week. Was only planning on going for 10 minutes, but it felt good, so I added 4 more minutes. The cleans started to get tough, but overall this wasn’t that taxing on the cardio, which is fine since those heavy deadlifts and high jumps took a lot out of me. I’m sure tomorrow will be a nice long met-con anyway.